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Minestrone (Low FODMAP)

Updated: Apr 2, 2020

This minestrone recie makes the perfect lunch or a light dinner! The soup is packed full of flavour and uses low FODMAP canned chickpeas instead of traditional high FODMAP beans.

Serves: 4

Ready In: 50 minutes


  • 65g middle bacon diced (leave out to make vegetarian)

  • 1 cup thinly sliced leek (green tips only)

  • 2 large carrots diced

  • 1 small potato diced

  • 100g green beans sliced

  • 2 tbsp garlic infused oil

  • Extra virgin olive oil

  • 1 medium zucchini diced

  • 2 cups baby spinach cut roughly

  • 1/2 cup gluten free pasta (spirals or shells)

  • 1 cup canned chickpeas

  • 1 can/400g plain crushed/chopped tomatoes

  • 1.5 cup reduced salt vegetable stock

  • 2 cups boiling water

  • Fresh basil to garnish


Step 1. Add the garlic infused oil, carrot, bacon, potato, green beans and green leek tips to a deep pot. Saute for 15 to 20 minutes until the ingredients start to soften. You want the vegetables soft but not too brown.

Step 2. Drain and rinse chickpeas. Then add the canned tomatoes, vegetable stock, boiled water, diced zucchinis, spinach leaves, and chickpeas. Bring to the boil and allow to simmer on medium-low heat for 10 minutes.

Step 3. Add the pasta and cook in the soup according to packet directions, or until the pasta is cooked (if you are using the soup for lunches, under cook the pasta by 1 to 2 minutes to stop it getting too soft). If the soup is too thick, add a little bit of water.

Step 4. Season with salt and pepper to taste. Garnish with basil leaves and add a drizzle of garlic infused oil and a sprinkle of parmesan cheese (optional).

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